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Quinoa

Quinoa is derived from the seed of the chenopodium or goosefoot plant and is extremely underrated. Quinoa, pronounced keen- wa has been around for centuries and was cultivated in South American Andes. This amazing grain is highly nutritious and versatile. It has high levels of amino acids and protein and is a great source of iron, calcium and potassium. Quinoa
is also high in vitamin B6, thiamine, niacin and riboflavin. Due to its versatility, you can add Quinoa to both hot or cold foods, for example to a casserole, stir fries, salads or rice dishes to enhance a variety of meals nutritional status.
Quinoa can even be a substitute for rice or pasta dishes. It is important to wash or soak Quinoa in some water first before adding to cooking preparations, as this takes some of the bitterness out of it which comes from the seed. You can find it in health food stores, or the health section of your local grocery store.

 

Quinoa Recipes:

Breakfast:

Quinoa Porridge with Cinnamon & Apple

1 cup of Quinoa (rinsed)

½ tsp sea salt

1 tsp cinnamon

1 tsp honey

1 apple (chopped)

Dash of olive oil

Almond or soy milk to serve

Bring 2 cups to boil in a wise saucepan. Add Quinoa, sea salt, cinnamon and a dash of olive oil. Bring to the boil. Add apple and cover, reducing heat to let it simmer for 12 minutes. Remove from the heat and the Quinoa porridge is ready to serve! Add a serving into a bowl and add either almond or soy milk to add to the flavour.

Lunch:

Cook some Quinoa at night and refrigerate so there is some
to prepare lunch.

Quinoa, Spinach, Pear & Red Onion Winter Salad

1 cup quinoa, pre-cooked

½ teaspoon sea salt

1 red onion

1 cup spinach leaves

1 pear, sliced

2/3 cup chopped parsley

DRESSING

2-3 cloves garlic – minced

½ cup freshly squeezed lemon juice

2 tbsp extra-virgin olive oil

1 tsp sea salt

Place Quinoa, spinach, pear, onion and parsley in a bowl.
Combine lemon juice, oil and sea salt with the ingredients and mix the dressing through. Yum!

Dinner:

Quinoa Risotto with Broccoli, Lemon & Hazelnuts

1 cup Quinoa, uncooked & rinsed

½ cup hazelnuts, roughly crushed

2-3 tbsp extra virgin olive oil

3 cloves garlic, minced

1 brown onion

½ cup broccoli, chopped

4 tbsp apple cider vinegar

3 cups vegetable stock or water

1 can chopped tomatoes

1 cup baby spinach

1 tbsp freshly chopped rosemary

1/8 tsp ground nutmeg

½ tsp sea salt

Freshly ground black pepper

In a large saucepan, sauté onion and garlic in olive oil on
medium heat, stirring often. Add broccoli and hazelnuts and cook for a couple
of minutes until slightly browned. Push mixture to the side of pan, add quinoa
and stir for a minute until lightly crispy, the mix. Turn up the heat and
gradually add the stock or water to cover the quinoa, stirring constantly until
all the quinoa is absorbed. Add one cup at a time, letting each one absorb. Add
tomatoes, spinach, herbs and spices, lemon juice and zest and apple cider
vinegar. Cook for 10-15 minutes until the quinoa is tender. Remove from the
heat and its ready to serve!

 


Leisa Skerman is a Brisbane Naturopath who enjoys sharing her knowledge and passion for naturopathy with her readers and clients. If you enjoyed this post, please leave a comment, or share it with your friends on your favourite social media using the buttons above.

2 Comments

  1. If you have any other great Quinoa recipes, please feel free to share them! All feedback welcome!!

    Leisa ND

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